1. What Are Teens Really Eating?
Public health surveys show that teenagers consume an average of five or more sodas a day. The same survey also showed that more teens would eat more fruits and vegetables if they learned how to prepare them or if more people at home were eating them. Skipping breakfast and eating on the run can wreak havoc on their daily intake of nutrients. Many may be eating mainly high-fat, high-salt fast food burgers and fries and sugary sodas and milkshakes.
2. Special Health Issues for Teens
Unfortunately a fast food nation of teenagers means more teens are overweight: refined sugars, processed foods and sugary sodas are standard fare for many teens. Tooth decay may result from the consumption of refined sugars. Many teens are lacking adequate iron, as they do not eat enough leafy dark greens or legumes. Iron is found in red meats, enriched breakfast cereals, peanut butter, spinach, egg yolk and potatoes. Eating a low fiber diet may result in constipation and set the stage for some cancers or other gastrointestinal disorders. Eating whole grains and a variety of fruits, vegetables and whole seeds and nuts can remedy this. High blood pressure is often a result of a diet high in animal fats. Many teen-aged athletes erroneously believe eating (fatty) red meat will improve athletic performance. Leaner proteins such as fish, poultry, eggs, legumes and soy foods can provide low-fat protein.
3. What's A Mother (Or Father) To Do?
Teens are more apt to eat healthfully if their families do, even if only once a day. Establish one meal that all family members "must" attend. Give each person an assignment: one can make the salad, another can slice fruits for dinner, while a third can clean up.
4. What Do Teens Need?
The USDA revised dietary guidelines from 2005 recommend:
Two to three servings of low-fat dairy, such as 1 or 2 percent milk, cheese, yogurt and ice cream.
Two servings of protein a day (five ounces for each serving) from meat with the fat trimmed, fish, poultry, eggs, legumes.
Six to 11 servings of whole grains in cereals, rice, pastas and breads.
Two to four fruits a day, and three to five vegetables a day. (According to this survey, the average American eats only one fruit or vegetable a day.
Eighty percent of the diet should be comprised of vegetables, fruits, and grains and 20 percent
of lean meat, milk and eggs. Other recommendations are to reduce consumption of fat in meat, milk, salt and eggs.
5. Make Healthy Versions Of Popular Junk Foods
Make pizzas at home from frozen whole wheat shells, salt-free pasta sauce, sliced vegetables and soy patties chopped up. Top with low fat mozzarella and olive oil.
Scrub and roughly chop small new potatoes and spread on a olive-oil greased baking sheet. Sprinkle with chopped garlic and crushed fresh or dried rosemary.
Whir unsweetened soy milk, frozen bananas, strawberries, apple juice and hemp seeds in a blender and serve. Serve anything made with hemp seed and teens will eat it due to its titular similarity to marijuana.
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